Dare 2 Change - Unlock Your Best Life
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Embark on a transformative journey towards a healthier life with this comprehensive course, “Dare 2 Change”. This course is meticulously designed for individuals ready to commit to positive, lasting changes in their lifestyle by understanding and implementing the three fundamental pillars of health: nutrition, exercise, and rest.
Understanding that habits are the foundation of a healthy lifestyle, this course also covers the science and psychology behind habit formation. You’ll learn about the mechanisms of habit loops and how to create sustainable, positive changes in your daily routine. You will understand the difference between fixed or diet or DIE mentality and the growth or heal or HEALTH mentality. You will be provided with several interactive exercises and questions to answer that will give you some insight on your inner self to help you overcome your challenges and maximize your strength points through your journey.
Through a series of engaging sections, you will explore the intricate relationship between the 3 essential pillars of health and how they collectively contribute to overall well-being. There is an in-depth look at nutrition, emphasizing the importance of balanced diets, essential nutrients, and the impact of food choices, cooking methods and the ways you preserve your food on your body’s functions.
Next, you will dive into the realm of exercise, providing you with its different types to create your own routine that fits your age, fitness level and goals. With a thorough description of the hazards of sitting and sedentary lifestyle you will be motivated to move and stay physically active.
Rest, often the overlooked component of a healthy lifestyle, is given due attention as well by understanding its different 8 types. You’ll discover the significance of quality sleep, relaxation techniques, and the overall role of rest in recovery and mental health. This will help you establish practices that ensure your body gets the recovery it needs to perform optimally.
By the end of this course, you will have gained a holistic understanding of how nutrition, exercise, and rest interconnect to enhance your overall health. You’ll walk away with the confidence to implement these changes in your daily life, ensuring that your new habits become a natural part of your lifestyle.
This course is perfect for anyone looking to take control of their health, whether you’re starting from scratch or looking to refine your current habits. Join us and take the first step towards a healthier, happier you.
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Welcome Message & IntroductionThanks for joining my course and I hope that you will find it interesting. I am delighted to help you start unleashing your strengths and be a small part of your wonderful journey of change to start living the life you are really capable of living and deserve for sure.
Dreams remain dreams if you don't move so let's start.
There are 2 games for you to play (they are totally hypothetical):
1 - The first is to help you figure out how long you might live according to your lifestyle. You start with 78 (which is the average life expectancy) then you add or subtract years to get a feel of your expected age. (Activity takes around 5 mins)
2 - The second is to write down your dream of what you want to be 3 years from now. (This activity may take a bit of thinking, take your time)
Let's play
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It all starts with you
(Activity takes abit of thinking, take your time)
4 crazy questions to ask yourself, take your time and answer truly and write what you find. Are you surprised?
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Sphere of Control
when we start the change, there are 4 steps:
1 - Avoid: and here you move away from things that hurt you and you are capable of doing so.
2 - Alter: you are going to change this totally.
3 - Adapt: make changes that will help you live with this situation as long as you cannot move away.
4 - Accept: you cannot change or move away so you must accept to live with.
(An activity that may take around 15 mins)
What is your sphere of control? Write down your answers honestly (no answers are right or wrong, this is life).
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What are habits?
So what about you? What are your most important habits that you cannot live with and what are your least important and think you can change easily?
Write that down in this Habit mind mapping sheet. (An activity that may take around 10 mins)
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Good habits for the brain
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Bad habits for the brain
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Changing a habit
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Attitude & Mindset
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Changing your attitude & mindset
To change you need to have a goal, not just a goal but it has to be S M A R T.
Write down your S M A R T goal and what you are willing to do and what you won't do now.
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Food police & kitchen inspection
It's time to go to your kitchen and office and inspect all the food products you have there, then arrange them in your own green - yellow - red list to know where you stand.
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A visit to the supermarket
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Read & Understand nutrition facts
(An activity that may take around 5 mins)
Now pick 2 products from the same category, ignore what is written on the outer cover and go to the nutrition facts and compare the different parts to select the healthier product. GOOD LUCK
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Decoding the ingredient list
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Don't believe food labels when buying, BE SMART
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What type of eater are you?
(An activity that may take around 5 mins)
So you have been eating for years now, what type of eater are you? You don't have to be of one type as your type can change over the days but definitely you will find one type to be the dominant type? Let's check out and see where you stand.
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Rules for eating
(An activity that may take around 2 - 3 mins)
Always check your hunger scale. Don't leave yourself to be vamished, instead start training yourself to understand more about your hunger level.
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Eat proteins
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Eat Carbs
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Eat Fats
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Fermented foods, a mine of hidden gems
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Antinutrients in your food
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Restriction of some food groups
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Obesity the silent killer
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Benefits of a good night sleep
(An activity that will continue for a whole week with daily data recording not more than 1 min)
A simple assessment of your daily night sleep, just check the different components of your sleep for the next week to understand more about your sleeping pattern, whether it is healthy or needs adjustment.
This assessment is not intended to diagnose sleep problems but just gives you an idea about your situation and you may need to consult a specialist if you think you have a real problem.
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Tips for healthy sleeping
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Destressing techniques
(An activity that may take around 2 - 3 mins)
We are living in a fast moving world with lots of obligations and lengthy to-do-lists which we are never able to fullfil. This simple assessment can give you a hint about your level of stress.
This assessment is not intended to diagnose stress but just gives you an idea about your situation and you may need to consult a specialist if you think you have a real problem.
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Types of rest, how many do you have?
